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CrossFit Wachusett – CrossFit

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Warm-up

Warm-up (No Measure)

400m jog

—–then—–

3 rounds:

10 shoulder dislocates

10 stripper squats

10 ring rows

5 empty barbell strict presses

Weightlifting

Strict Press (5 reps @65%, 5 @75%, 5+ @85%)

12 min

Metcon

Metcon (Time)

For time:

800m run

15 C2Bs

9 push-jerks (115/75)

400m run

9 C2Bs

6 push-jerks

200m run

6 C2Bs

3 push-jerks
Rx+

Muscle ups 9-6-3 (same reps as the push-jerks)

17 min cap

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